Nurturing Wellness: The Ultimate Postnatal Workout Plan at OrMobility Physical Therapy & Performance for Pain Relief, Enhanced Bladder Control, and a Seamless Return to Exercise

Nurturing Wellness: The Ultimate Postnatal Workout Plan at OrMobility Physical Therapy & Performance for Pain Relief, Enhanced Bladder Control, and a Seamless Return to Exercise
Dr. Garrett Stroup. Physical Therapist in Roseburg Area.


Dr. Garrett C. Stroup

DPT, VRC - Owner and Founder

We help athletes and active adults regain control of their injury without expensive surgeries or medications, so they can keep going.


Congratulations on the arrival of your little one! At OrMobility Physical Therapy & Performance, we understand the transformative journey of postnatal recovery. If you’re a new mom seeking a holistic and effective postnatal workout plan that addresses pain, enhances bladder control, and facilitates a safe return to exercise, you’ve come to the right place. In this comprehensive guide, we’ll unveil a specialized postnatal workout plan designed to nurture your well-being and guide you through a gradual and empowering recovery.

Section 1: Embracing the Postnatal Journey

1.1 Celebrating the Postnatal Period

Acknowledge the unique challenges and joys of the postnatal period. Emphasize the importance of a gentle and supportive approach to exercise during this transformative time.

1.2 Understanding Postnatal Wellness

Explore the physical changes that occur postpartum, including muscle imbalances, pelvic floor issues, and the impact of childbirth on the body. Introduce the concept of postnatal wellness as a comprehensive approach to recovery.

Section 2: The OrMobility Approach to Postnatal Workouts

2.1 Expertise in Postnatal Rehabilitation

Introduce the specialized services at OrMobility Physical Therapy & Performance, emphasizing your expertise in postnatal rehabilitation. Highlight the clinic’s commitment to providing evidence-based and personalized workout plans tailored to individual needs.

2.2 Comprehensive Postnatal Assessment

Detail the thorough assessment process at OrMobility, where skilled therapists identify specific factors contributing to postnatal concerns. Emphasize the importance of understanding the individual’s unique postnatal experience and physical condition.

2.3 Customized Postnatal Workout Plans

Highlight the personalized workout plans developed at OrMobility, incorporating a variety of exercises to address pain, enhance bladder control, and gradually reintroduce individuals to exercise. Illustrate how these plans align with each person’s unique postnatal journey.

Section 3: Postnatal Exercises for Pain Relief

3.1 Understanding Postnatal Pain

Explore common sources of postnatal pain, including musculoskeletal discomfort, pelvic pain, and abdominal separation. Introduce targeted exercises and stretches designed to alleviate pain and promote overall comfort.

3.2 Pelvic Floor Rehabilitation

Discuss the importance of pelvic floor exercises in postnatal pain relief. Introduce specific exercises to strengthen and rehabilitate the pelvic floor, addressing issues such as incontinence and pelvic organ prolapse.

3.3 Core Stabilization for Postnatal Recovery

Introduce core stabilization exercises that focus on rebuilding strength in the abdominal muscles while addressing diastasis recti. Provide step-by-step instructions for exercises that promote a stable core foundation.

Section 4: Postnatal Exercises for Improved Bladder Control

Nurturing Wellness: The Ultimate Postnatal Workout Plan at OrMobility Physical Therapy & Performance for Pain Relief, Enhanced Bladder Control, and a Seamless Return to Exercise

4.1 Addressing Postnatal Incontinence

Explore the prevalence of postnatal incontinence and its impact on daily life. Introduce pelvic floor exercises and functional movements aimed at improving bladder control and preventing leakage.

4.2 Functional Movement Training

Discuss the importance of functional movement training in postnatal fitness, emphasizing exercises that mimic daily activities to enhance pelvic control and coordination. Showcase modifications for those with postnatal incontinence concerns.

4.3 Gradual Progression to Cardiovascular Exercise

Guide readers through a progressive approach to reintroducing cardiovascular exercise in the postnatal period. Discuss modifications and considerations for individuals managing postnatal incontinence.

Section 5: Postnatal Exercises for a Safe Return to Exercise

5.1 Postnatal Exercise Considerations

Address the unique considerations for individuals returning to exercise postnatal, including the need for gradual progression and specialized postnatal workout plans. Emphasize the role of postnatal physical therapy in supporting the recovery process.

5.2 Full-Body Strength Training

Introduce a full-body strength training routine designed for postnatal individuals. Provide exercises that target major muscle groups while considering the specific needs of postnatal bodies.

5.3 Cardiovascular Conditioning with Postnatal Awareness

Guide readers through cardiovascular exercises that promote overall fitness while maintaining awareness of postnatal considerations. Discuss modifications and considerations for a safe and effective return to exercise.

Section 6: Integrating Postnatal Exercises into Daily Life

6.1 Establishing a Sustainable Routine

Provide guidance on incorporating postnatal exercises into daily life, emphasizing consistency and gradual progression. Encourage readers to view postnatal fitness as a long-term investment in their well-being.

6.2 Balancing Exercise with Rest

Discuss the importance of balancing exercise with proper rest and recovery. Highlight the role of adequate sleep and stress management in supporting overall postnatal well-being.

6.3 Seeking Professional Support at OrMobility

Reiterate the availability of specialized services at OrMobility Physical Therapy & Performance for those seeking expert guidance in postnatal fitness and recovery. Emphasize the benefits of working with experienced professionals to ensure safe and effective workouts.

Section 7: Finding OrMobility – Your Trusted Partner in Postnatal Wellness

7.1 Online Search Strategies

Guide readers on how to find OrMobility Physical Therapy & Performance when searching online for postnatal fitness programs. Discuss the importance of using specific location-based keywords and online directories.

7.2 Welcoming Consultation Process

Provide insights into the initial consultation process at OrMobility, highlighting the supportive and personalized approach that sets the stage for effective postnatal fitness management.

7.3 Insurance and Payment Options

Address potential concerns related to the financial aspect of seeking postnatal fitness services at OrMobility. Explain the insurance coverage and payment options available to ease any financial burdens.

Section 8: Frequently Asked Questions

Anticipate and answer common questions that individuals may have about postnatal fitness, its benefits, and the expected outcomes. Address inquiries related to the duration of exercises, exercise modifications, and the importance of consistency.


Conclude the blog post by reinforcing the importance of prioritizing postnatal fitness and incorporating specialized exercises into daily life. Encourage readers to take the first step toward optimal postnatal well-being by scheduling a consultation at OrMobility Physical Therapy & Performance. At OrMobility, we are committed to empowering you through expert guidance and personalized postnatal workout plans. Contact us today and embark on your journey to transformative postnatal health and a seamless return to exercise.

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